Chia seeds vs flaxseed
In short
For the same 100 calories you eat 21 g of chia seeds or 19 g of flaxseed. Most of those in flaxseed come from fat.
More in chia seeds: selenium (2.4×), niacin (3.2×), fiber, calcium (2.7×) and phosphorus. More in flaxseed: thiamin (2.4×) and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.6 g · 3.4 g protein · 8.7 g carbs (0.32 g sugars) · 6.3 g fat
18.7 g · 3.4 g protein · 5.4 g carbs (0.29 g sugars) · 7.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)11% vs 26%
0.13 mg vs 0.31 mg
- Selenium21% vs 9%
11.4 µg vs 4.8 µg
- Niacin (B3)11% vs 4%
1.8 mg vs 0.58 mg
- Fiber25% vs 18%
7.1 g vs 5.1 g
- Calcium10% vs 4%
130 mg vs 47.8 mg
- Phosphorus14% vs 10%
177 mg vs 120 mg
- Copper21% vs 25%
0.19 mg vs 0.23 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 3.4 g7%·7%
- Total fat6.3 g · 7.9 g8%·10%
- Saturated fatlimit0.69 g · 0.69 g3%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates8.7 g · 5.4 g3%·2%
- Sodiumlimit3.3 mg · 5.6 mg<1%·<1%
- Potassium83.7 mg · 152 mg2%·3%
- Iron1.6 mg · 1.1 mg9%·6%
- Magnesium68.9 mg · 73.4 mg16%·17%
- Zinc0.94 mg · 0.81 mg9%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.33 mg · 0.11 mg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.1 mg · 0.058 mg1%·<1%
- Vitamin K0.76 µg · 0.81 µg1%·1%
- Riboflavin (B2)0.035 mg · 0.03 mg3%·2%
- Vitamin B60.081 mg · 0.089 mg5%·5%
- Folate10.1 µg · 16.3 µg3%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline16.2 mg · 14.7 mg3%·3%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Chia seeds (Survey (FNDDS) 2707590), Flaxseed (SR Legacy 169414). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.